TRAINING - rollerblade.com. rollerblade full ... forward stride, heel brake or t-stop, forward turn. be ... the rpe scale is used to measure the intensity of your exercise. the rpe

FULL BODY WORKOUT

INCREASE OVERALL BODY STRENGTH ANDIMPROVE CARDIOVASCULAR ENDURANCE WITH

THIS FULL BODY SKATE WORKOUT.

60 MINUTES

TRAINING

ROLLERBLADE FULL BODY WORKOUT

SKILLS NEEDEDBASIC SKATING POSITION, FORWARD STRIDE,

HEEL BRAKE OR T-STOP, FORWARD TURN.

BE READY TO WORK!THE FULL BODY WORKOUT INCLUDES ON SKATE AND OFF SKATE DRILLS AND EXERCISES THAT WILL INCREASE STRIDE EFFICIENCY AND POWER WHILE GIVING A STRENGTH AND ENDURANCE BLAST

TO THE MUSCLES OF THE CORE AND LOWER BODY.

SKATE SMART“KNOW YOUR SKILL LEVEL AND SKATING

CONDITIONS. YOU ARE ALWAYS SAFER WEARING A HELMET AND FULL PROTECTIVE GEAR.”

60 MINUTES

TRAINING

WHAT YOU NEED TO GET STARTED

SKATES & GEARSKATES, HELMET, PROTECTIVE GEAR,

HEART RATE MONITOR OR OTHER FITNESSMEASURING DEVICE (OPTIONAL)

LOCATIONSMOOTH PAVEMENT WITH MODERATE INCLINES

AND DECLINES WITH LITTLE OR NO TRAFFIC

HEART RATE MONITOROTHER TRAINING DEVICE IS OPTIONAL

TRAINING

ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES

TRAINING BASICS

TRAINING


MEASURING MAXIMAL HEART RATE (MHR)220—AGE=MHR

TARGET HEART RATE THRTYPICALLY BETWEEN 50-85% OF MHR

GUIDELINES TO MEASURING EXERCISE INTENSITY• BEGINNER OR LOW FITNESS LEVEL 50-60% OF MHR

• INTERMEDIATE OR AVERAGE FITNESS LEVEL 60-70% MHR• ADVANCED OR HIGH FITNESS LEVEL 70-85% MHR

EXAMPLE: HEALTHY 30 YEAR OLD WITH AVERAGE FITNESS LEVELDETERMINE MAXIMAL HEART RATE-220-30=190

DETERMINE TARGET HEART RATE FOR AVERAGE FITNESS LEVEL 60-70%190 X .60=114 BEATS PER MINUTE (BPM)

190 X .70=133 BPMTARGET HEART RATE RANGE FOR EXERCISE 114 BPM-133BPM

RATE OF PERCEIVED EXERTION (RPE)

THE RPE SCALE IS USED TO MEASURE THE INTENSITY OF YOUR EXERCISE. THE RPE SCALE RUNS FROM 0–10. THE NUMBERS BELOW RELATE TO PHRASES

USED TO RATE HOW EASY OR DIFFICULT YOU FIND AN ACTIVITY. FOR EXAMPLE, 0 (NOTHING AT ALL) WOULD BE HOW YOU FEEL

WHEN SITTING IN A CHAIR; 10 (VERY, VERY HEAVY) IS HOW YOU FEEL AT THE END OF AN EXERCISE STRESS TEST OR AFTER A VERY DIFFICULT ACTIVITY.

TRAINING


0 NOTHING AT ALL0,5 JUST NOTICEABLE1 VERY LIGHT2 LIGHT3 MODERATE4 SOMEWHAT HEAVY5 HEAVY6 7 VERY HEAVY8 9 10 VERY, VERY HEAVY

TRAINING


SQUAT HOLD 30 SEC-1 MINUTE EACH SIDEHIGH LUNGE 30 SECOND EACH SIDEPLANK 30 SEC-1 MINUTE EACH SIDEFITNESS STRIDE 5 MINUTESLUNGE TURN* 5 REPS EACH SIDE1 LEG SQUAT PUSH 20 REPS EACH SIDE X 2LOW C-PUSHES ON A CIRCLE 30 SECONDS-1 MINUTE IN EACH DIREC8ONSIMULATED STRIDE 30 REPS ENDURANCE SKATE 30 MINUTES-45 MINUTESSPEED INTERVAL 15-30 MINUTES STANDING HAMSTRING STRETCH 30 SECONDS EACH SIDE KNEELING QUAD STRETCH 30 SECONDS EACH SIDE SPIDERMAN PLANK 15 REPS EACH SIDE CAT COW 15 REPS EACH SIDE

* IF PRACTICE IS NEEDED ** CHOOSE ENDURANCE AND/OR SPEED AS YOUR WORKOUT TIME PERMITS

THE WARM UP

TRAINING


SQUAT HOLDSTRETCHES/STRENGTHENS QUADRICEPS, HIPS,

BUDOCKS, HAMSTRINGS, SHOULDERS.

TRAINING


1. BEGIN WITH FEET SLIGHTLY WIDER THAN HIP-WIDTH APART.

2. LIFT ARMS TO SHOULDER HEIGHT AND PARALLEL TO GROUND.

3. KEEPING ARMS EXTENDED AND CHEST LIFTED, LOWER BODY.

HOLD 30 SEC-1 MINUTE

HIGH LUNGESTRETCH/STRENGTHENS HIPS, QUADRICEPS,

HAMSTRINGS, BUDOCKS.

TRAINING


1. BEGIN WITH LEGS APART.

2. SHIFT WEIGHT TO ONE SIDE KEEPING KNEE OVER ANKLE AND KNEES, NOSE TOES IN ALIGNMENT.

3. REPEAT ON EACH SIDE.

HOLD 30 SECONDS EACH SIDE

PLANKSTRENGTHENS ABDOMINALS, ARMS, BACK.

TRAINING


1. BEGIN ON ABDOMEN, HANDS OR ELBOWS UNDER SHOULDERS, AND THE TOES ROLLED UNDER.

2. ENGAGE THE ABDOMINALS AND THIGHS AND PUSH HEELS OUTWARD.

3. SLOWLY LIFT THE BODY KEEPING THE BACK STRAIGHT AND HEAD IN LINE WITH THE SPINE.

30 SEC-1 MINUTE

SKATING SKILLS & DRILLS

TRAINING


FITNESS STRIDEINCREASES SPEED & SKATING EFFICIENCY.

TRAINING


1. BEGIN SKATING FORWARD.

2. DEEPEN KNEE BEND.

3. ON “REGROUP” OF SKATES BELOW THE BODY, PLACE THE SKATE OF THE STROKING LEG BEYOND CENTER AXIS OF BODY ONTO OUTSIDE EDGE.

4. PULL FOOT ACROSS LONG AXIS OF THE BODY AND ROLL ONTO INSIDE EDGE (STROKE).

5. ARM OF STROKING LEG SWINGS UP AND FORWARD IN FRONT OF CHEST.

5 MINUTES

LUNGE TURNINCREASES AGILITY, BALANCE, SPEED CONTROL.

TRAINING


1. PARALLEL TURN.

2. SHIFT WEIGHT TO THE INSIDE LEG.

3. ROTATE THE HEAD AND UPPER BODY TOWARD TURN.

4. WIDEN AND LOWER STANCE KEEPING WEIGHT FORWARD.

5 REPS EACH DIRECTION

1 LEGGED SQUAT PUSHIMPROVES BALANCE, STRIDE EFFICIENCY STRENGTHENS,

QUADRICEPS, HIPS, CORE.

TRAINING


1. BEGIN IN A LOW SQUAT WITH THE HANDS ON ONE KNEE.

2. STROKE WITH THE OPPOSITE LEG FOCUSING ON POWER.

3. EXTEND THE LEG TO FULL RANGE AND REGROUP UNDER BODY.

4. REPEAT WITH OTHER LEG.

20 REPS EACH SIDE X 2

LOW C PUSHES IN A CIRCLEIMPROVES BALANCE, STRIDE LENGTH & EFFICIENCY

STRENGTHENS QUADRICEPS, HIPS, CORE.

TRAINING


1. BEGIN IN A LOW SQUAT WITH THE HANDS ON ONE KNEE.

2. INITIATE A 1 FOOT SWIZZLE.

3. EXTEND THE LEG TO FULL RANGE KEEPING HEEL ON THE SKATING SURFACE AND REGROUP UNDER BODY.


30 SECONDS TO 1 MINUTE

SIMULATED STRIDEIMPROVES BALANCE, STRIDE EFFICIENCY STRENGTHENS,

QUADRICEPS, HIPS, CORE.

TRAINING


1. BEGIN IN A LOW SQUAT WITH FEET TOGETHER.

2. SIMULATE STRIDE BY PUSHING 1 LEG TO SIDE AND EXTENDING TO FULL RANGE INCLUDING CORRECT ARM SWING.

3. STAY “LOW” AND REGROUP SKATES UNDERNEATH THE BODY.

4. REPEAT ON SECOND SIDE ALTERNATING “STRIDES”.

30 REPS

THE WORKOUTS

TRAINING


TRAINING


1. FITNESS STRIDE.

2. STEADY PACE.

3. @ 50-85% OF MAXIMAL HEART RATE BASED ON FITNESS LEVEL.

30-45 MINUTES

ENDURANCE WORKOUTFULL BODY WORKOUT BUILDING CARDIOVASCULAR

AND MUSCULAR ENDURANCE.

TRAINING


1. 3 MINUTE WARM UP.

2. 3 MINUTES ON/WORK (5-10 RPE).

3. 3 MINUTES OFF/REST (0-4 RPE) ACTIVE RECOVERY.

4. REPEAT 3 MINUTES ON & 3 MINUTES OFF 3 X.

5. FINISH WITH A 5 MINUTE COOL DOWN SKATE (0-4 RPE).

15-30 MINUTES

CARDIO BLAST SPEED WORKOUTMAJOR CALORIE BURNING, MUSCLE SCULPTING,

INCREASES MUSCLE POWER & STRENGTH.

COOL DOWN

TRAINING


STANDING HAMSTRING STRETCHSTRETCHES HAMSTRINGS, CALVES.

TRAINING


1. BEGIN IN A STANDING POSITION.

2. EXTEND ONE LEG IN FRONT OF THE BODY, HEEL ON THE GROUND WITH THE TOE POINTING UPWARDS.

3. BENDING THE BACK LEG SUPPORT BOTH ARMS ON THE BACK KNEE.

4. PRESS THE HIPS BACK KEEPING THE BACK FLAT.


30 SECONDS EACH SIDE

TRAINING


1. BEGIN ON KNEES.

2. TAKE A STEP FORWARD.

3. BEND INTO FRONT KNEE WITH THE KNEE ALIGNED OVER ANKLE AND HOLD.


HOLD 30 SECONDS EACH SIDE

KNEELING QUAD STRETCHSTRETCHES QUADRICEPS, HIPS, HAMSTRINGS.

TRAINING


1. BEGIN ON ABDOMEN, HANDS OR ELBOWS UNDER SHOULDERS, WITH THE TOES ROLLED UNDER.

2. ENGAGE THE ABDOMINALS AND THIGHS AND PUSH HEELS OUTWARD.

3. SLOWLY LIFT THE BODY KEEPING THE BACK STRAIGHT AND HEAD IN LINE WITH THE SPINE.

4. ALTERNATE BRINGING KNEE TO THE OUTSIDE OF THE ELBOW.

15 REPS EACH SIDE

SPIDERMAN PLANKSTRENGTHENS MUSCLES OF THE CORE, LOWER BACK AND BUTTOCKS.

TRAINING


1. BEGIN ON HANDS AND KNEES WITH HANDS UNDER SHOULDERS AND KNEES UNDER HIPS.

2. INHALE ARCH BACK.

3. EXHALE ROUND BACK.

4. REPEAT.

15 REPS

CAT STRETCHFLEXES & EXTENDS SPINE, STRETCHES SHOULDERS & CHEST.

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TRAINING

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TRAINING - rollerblade.com. rollerblade full ... forward stride, heel brake or t-stop, forward turn. be ... the rpe scale is used to measure the intensity of your exercise. the rpe